Baked flounder with Parmesan Crumbs
1 serving of baked flounder with parmesan crumbs contains 376 Calories. The macronutrient breakdown is 6% carbs, 65% fat, and 29% protein. This is a good source of protein (49% of your Daily Value), vitamin d (34% of your Daily Value), and potassium (7% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Preheat the oven to 425°F. In a large baking dish, season the fish fillets with salt and pepper.
- Mix the Parmesan cheese with the bread crumbs, melted butter, and olive oil. Sprinkle the mixture over the fillets.
- Bake for 15 minutes or until the fish is cooked through and the topping is golden brown. Let stand for 5 minutes before serving.
Nutrition Facts
For 1 serving of baked flounder with parmesan crumbs (219g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 376 | |
| Fats | 27g | 35% |
| Saturated fats | 12g | 60% |
| Trans fats | 1g | |
| Cholesterol | 123mg | 41% |
| Sodium | 2638mg | 115% |
| Carbs | 6g | 2% |
| Net carbs | 5g | |
| Fiber | 0.4g | 2% |
| Sugar | 0.2g | |
| Protein | 27g | |
| Calcium | 212mg | 21% |
| Iron | 1mg | 9% |
| Potassium | 332mg | 7% |
| Vitamin D | 5μg | 34% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.1μg | |
| Beta carotene | 44μg | |
| Caffeine | 0mg | |
| Choline | 117mg | 21% |
| Copper | 0mg | 5% |
| Fluoride | 1μg | |
| Folate (B9) | 15μg | 4% |
| Lycopene | 0.2μg | |
| Magnesium | 41mg | 10% |
| Manganese | 0.2mg | 10% |
| Niacin | 2mg | 13% |
| Pantothenic acid | 0.5mg | 9% |
| Phosphorus | 558mg | 80% |
| Retinol | 160μg | |
| Riboflavin (B2) | 0.1mg | 10% |
| Selenium | 53μg | 96% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 7% |
| Vitamin A IU | 607IU | |
| Vitamin A | 164μg | 18% |
| Vitamin B12 | 2μg | 93% |
| Vitamin B6 | 0.2mg | 15% |
| Vitamin C | 0.1mg | 0.1% |
| Vitamin D IU | 205IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 2mg | 16% |
| Vitamin K | 9μg | 8% |
| Zinc | 1mg | 13% |
| Sugars | ||
| Sugar | 0.2g | |
| Sucrose | 0g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0.1g | |
| Galactose | 0g | |
| Starch | 2g | |
| Fats | ||
| Saturated fats | 12g | 60% |
| Monounsaturated fats | 10g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 1g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0.2g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
Similar Foods
Cheesy Garlic Quinoa Zucchini Fritters http://diethood.com/garlicky-cheesy-quinoa-zucchini-fritters/
